2.25.14 – Schedule



***Gym hours are 5:30-6:30am, 9-10am, 12-2pm, 5-8pm, details below***

5:30-6:30am = Women CrossFit

9-10am = Women CrossFit

12-2pm = CrossFit open gym hours

5-6pm = Endurance class / CrossFit Open Gym (WOD is posted below)

6-7pm = Women CrossFit

7-8pm = Quicksilver CrossFit group class / Monday make-up WOD

Endurance WOD:

Warm up:

jog 400 meters
10 inch worm to cobra 
Jog 400 meters 
20 lunge with a twist
3×100 build up sprints
Skill: weighted barbell good mornings

*keep everything tight, focus on bringing your hips back slowly. This will ensure you get a complete stretch in your hamstrings and glutes.

WOD: 8 Rounds of:

300 meter row easy to moderate tempo no rest
Then 300 meter sprint on rower with a 1 min rest

WOD details:
*the easy moderate is 10/20 sec slower than your 2K pace
*Focus is on sprint 
*Descend rounds 1-5 and 6-10 sprints
*Rounds 1&6 sprints are the slowest 
*Rounds 5&10 sprints are the fastest
For example round 2 sprint will be faster than round one sprint etc… **These are build up sprints on rower.

Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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